Doug's WS4SB Washed-up Meathead Training Log

Training Logs
#1

Age: 46
Height: 5’10’’
Starting Weight: 198 pounds
Current Weight (11/17/2008): 198 pounds

I will document my lifting progress in this journal using Joe DeFranco’s Westside For Skinny Bastards template, a strength training program originally based on the work from Westside Barbell. I will be following the Washed-Up Meathead template primarily, a program targeting the more mature lifter.

Not only do I love to get stronger that will ultimately help me ride my mountain bike stronger, but I will be partnering with my 14 year old son.

Starting Maximums (11/17/2008)

Trap Bar Deadlift: 370 pounds
Safety Squat Bar Box Squat (13’‘): 245 pounds
Box Squat (13’'): 260 pounds
Bench Press - Wide: 245 pounds
Dips: 20@bw
Chin-ups: 8@bw

Current Maximums

Trap Bar Deadlift (1/20/2009): 430 pounds
Safety Squat Bar Box Squat (13’‘) (12/30/2008): 270 pounds
Box Squat (13’')(1/22/2009): 295 pounds
Squat (2/20/2009): 305 pounds
Bench Press - Wide (1/1/2009): 260 pounds
Bench Press - Med (12/4/2008): 245 pounds
Dips (11/30/2008): 12@bw+25
Chin-ups (11/17/2008): 8@bw

Goals

Maximally increase strength in my indicator exercises while reducing weight to 190.
Remain injury free

Notes

I will post a topic item for each week, editing the same topic for each day of that week. All exercises will be followed by the notation of Sets X Reps @ Weight.

ME: Maximal Effort Method, lift a maximal load.
DE: Dynamic Effort Method, lift a sub-maximal load as explosively as possible.
RE: Repeated Effort Method, lift a sub-maximal load to failure.

I will use a calculation to determine the one rep max, since I will rarely attempt a one rep max. The one rep max is calculated using 95% for 2 reps, 92.5% for 3 reps, 90% for 4 reps, and 87.5% for 5 reps. One rep max = Weight / Percent for Reps.
Indicator Exercises

Bench Press
Trap Bar Deadlift
Box Squat
Dips
Chin-ups

#2

WEEK 1 at November 17, 2008

MONDAY

TUESDAY

ME Lower

Box Squats (13 inch): 1x5@135, 1x3@185, 1x5@225
Stiff Leg Deadlift: 1x5@65, 1x3@135, 1x8@175, 2x8@200
Lunge with Safety Squat Bar: 1x3@65, 2x10@85, 1x10@90

WEDNESDAY

ME Upper

Bench Press: 2x12@45, 1x3@135, 1x3@185, 1x2@205, 1x3@225 (plus 1 assisted rep)
Dips: 1x15@bw+10, 1x20@bw+20
Chin-ups: 1x8@bw
A1 Seated Cable Rows: 1x12@70, 2x10@70
A2 Rear Delt Flys: 3x12@15
B1 DB Shrugs: 3x12@80
B2 Tricep Rope Extension: 2x12@50, 1x10@50

THURSDAY

FRIDAY

45 minute mtn bike ride.

SATURDAY

SUNDAY

1 1/2 hour mtn bike ride.

RE Upper

DB Bench Press: 1x15@70, 1x8@70, 1x6@70
Cable Pulldowns: 1x12@70, 1x8@70, 1x12@62
DB Shrugs: 3x12@75
DB Shoulder Press: 3x10@45
Tricep Rope Extension: 2x12@50, 1x10@50

#3

WEEK 2 at November 24, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65, 1x5@135, 1x5@185, 1x5@225, 1x5@275, 1x5@325 + 15lbs chains (330 bottom, 340 top)
Lunge with Safety Squat Bar: 1x5@65, 3x10@90
Single Leg Stiff Leg Deadlift: 2x8@2x24kb kettlebell
Hyper-Extensions: 2x10@15

WEDNESDAY

THURSDAY

ME Upper

Bench Press: 1x8@45, 3x3@135 + Red Band (3 grips), 1x3@155, 1x3@185, 1x2@205, 1x3@230
Barbell Pushups: 1x22@BW+10lbs Chains, 1x15@BW+10lbs Chains + 1x5@BW
A1 - DB Rows: 1x15@24k, 1x8@32k, 1x10@24k
A2 - Rear Delt Fly: 3x12@10
B1 - Upright Rows: 3x12/Green Bands
B2 - Close Grip Bench: 1x18@135, 1x8@155, 1x7@135

FRIDAY

60 minute mtn bike ride on technical trail.

SATURDAY

SUNDAY

60 minute mtn bike ride on technical trail.

RE Upper

DB Bench Press: 1x5@30, 1x5@50, 1x14@70, 1x11@70, 1x8@70
A1 - Rope Facepulls: 1x15@50, 2x12@57
A2 - DB Shrugs: 2x12@70, 1x10@70
Dips: 12@bw+25
DB Shoulder Press: 3x8@45
B1 - Cable Pulldowns: 1x10@70, 2x8@70
B2 - Tricep Rope Extension: 1x12@50, 2x10@57

#4

WEEK 3 at December 1, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65, 1x5@135, 1x3@185, 1x3@245, 1x3@295, 1x5@335 + 15lbs chains (340 bottom, 350 top)
Lunge with Safety Squat Bar: 3x10@95
Single Leg Stiff Leg Deadlift: 2x10@2x24kb kettlebell
Hyper-Extensions: 2x12@15 + red band

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Med Grip): 1x8@45, 1x5@135, 1x3@175, 1x5@215
Barbell Pushups: 1x25@BW+10lbs Chains, 1x17@BW+10lbs Chains
A1 - DB Rows: 1x20@24k, 1x10@32k, 1x12@24k
A2 - Rear Delt Fly: 3x15@10
B1 - Upright Rows: 3x15/Green Bands
B2 - Close Grip Bench: 1x6@155, 2x6@175

FRIDAY

SATURDAY

SUNDAY

60 minute mtn bike ride on technical trail.

RE Upper

DB Bench Press: 1x8@30, 1x5@45, 1x12@75, 1x11@75, 1x7@75
A1 - Rope Facepulls: 1x15@50, 2x12@57
A2 - DB Shrugs: 3x12@75
Dips: 12@bw+25
DB Shoulder Press: 2x8@45, 1x9@45
B1 - Cable Pulldowns: 1x12@70,1x5@80 + 6@70, 1x4@80 + 4@70 + 4@60
B2 - Tricep Rope Extension: 1x15@50, 2x12@57

#5

Good luck with this.

Im doing a similar type program called Westside for Skinny Bastards A modified lifting program for “Hardgainers”.

Only one lower body day per week is great for me because i lift boxes all night at work which taxes my legs and lower back a lot. Im guessing its the same with you and biking???

#6

[quote]wesrman wrote:
Good luck with this.

Im doing a similar type program called Westside for Skinny Bastards A modified lifting program for “Hardgainers”.

Only one lower body day per week is great for me because i lift boxes all night at work which taxes my legs and lower back a lot. Im guessing its the same with you and biking???

[/quote]

Thanks wesrman and same to you. My riding is pretty light right now. But yes I have struggled with other programs that have multiple leg days when riding alot. This program seems like a really good fit for your needs. I am sure the strength helps with the work while not draining you.

I really like shooting for PRs on the ME days. Still early but good so far.

Are you going 3 days with a ME Upper, ME Lower, and REP Upper? Have you been making good prgress?

#7

Ya Upper ME, Lower ME, Upper Rep. Ive been making good progress but i havent been doing anything for my lower back or hams becasue i basically deadlift all night at work.

Its difficult to figure out if im getting enough work in this area at work and how much of it i should be doing in the gym. I want to deadlift at least, but my lower back is constantly stiff and a bit sore and i dont want to completely kill it.

Its been a little under a month and progress has been pretty good so far in the amount of weight im lifting, and im eating like a horse to gain mass, but i burn a lot of calories at work.

Hows it going for you??? And do you have any clue what you might do if/when this program stops being really effective???

#8

[quote]wesrman wrote:
Ya Upper ME, Lower ME, Upper Rep. Ive been making good progress but i havent been doing anything for my lower back or hams becasue i basically deadlift all night at work.

Its difficult to figure out if im getting enough work in this area at work and how much of it i should be doing in the gym. I want to deadlift at least, but my lower back is constantly stiff and a bit sore and i dont want to completely kill it.

Its been a little over a month and progress has been pretty good so far in the amount of weight im lifting, and im eating like a horse to gain mass, but i burn a lot of calories at work.

Hows it going for you??? And do you have any clue what you might do if/when this program stops being really effective???

[/quote]

It really sucks to stall so congrat’s on making good gains. I agree you should probably be careful with throwing in deadlifts. The posterier chain is pretty key to the lifts but suspect you can still make good gains being careful not to overload yours.

I have been using a trap bar for deadlifting. It allows you to use more legs and can end up giving you a combo deadlift/squat movement.

I have been making descent progress for me. I started to do the bands and chains things, so hopefully I can continue making progress in the strength area. My bench progress has always been slow but continues to move. I started using the 5-3-1 method for bench and think that will work well.

It is always fun to change programs up. I do want to stick with this one for a while and might change out the RE days with DE days (either lower or upper). I would love to push 315 for bench and squat, and 405 for deadlifts. I am working out with my son and makes it alot easier if we are doing the same things.

Any short term goals?

#9

*I edited my post cuz i said over a month and i meant under a month. I took 2 years off from lifting (after 5 years of being consistent) and just started back in June.

For a while i just tried to lose some fat and get my heart and lungs in shape by bike riding and bodyweight exercises with a bit of weight training thrown in. Only the last couple months ive worked at gaining real strength and adding muscle so i will probably continue to improve for a while in the strength area.

I dont really have any short term goals other than steadily improving strength, and adding around 10 pounds over the winter, or at least as much as i can without getting too fat.

Are you looking to add muscle or just strength???

I dont know if this will interest you but i found it to be pretty cool during the summer when i was biking around town(i live in Canada so i cant bike all winter). Click on hybrid view (on the right where it says show elevation and street view) when you use it.

#10

Yeah my focus like you is primarily strength for now. Due to the nature of WS4SB and its conjugate model, hyptertrophy is also focus to some degree.

I used your same strategy when starting back and would do it again (but hopefully I will stay consistent with lifting). About a year ago I had gotten some routines from Christian Thibaudeau on body composition that focused on fat burning. These were very similar to the routines several of the guys were using on the Transformation series a while back. Super effective but really hard work.

I also like the Starting Strength template for getting kick stated. It is the most effective for strengh gain when just starting back since it allows you to increase weights multiple times a week, where WS4SB is programmed for weekly increases.

Maymyfitness is really cool, thanks for passing that on. I think I will be able to use it to map out trails.

I just ordered some of that new SURGE Workout Fuel and can’t wait to try it out. I have been using Beta-7, which is contained in SURGE Workout Fuel. It is awesome and really makes a difference. Unfortunately the supplements are not cheap.

#11

WEEK 4 at December 8, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65+25lbs chains, 1x5@135+25lbs chains, 1x3@185+25lbs chains, 1x3@225+25lbs chains, 1x3@275+25lbs chains, 1x2@315+25lbs chains, 1x5@345+25lbs chains (355 bottom, 370 top)
Lunge with Straight Bar: 2x12@95, 1x12@105
Single Leg Stiff Leg Deadlift: 2x12@2x24kb kettlebell
Hyper-Extensions: 2x12@15 + red band

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Med Grip): 1x8@45, 1x5@135, 1x3@175, 1x2@190, 1x5@200, 1x4@210, 1x3@220, 1x5@205, 1x4@215, 1x1@225
A1 - DB Rows: 1x10@32k, 1x8@32k, 1x6@32k, 1x6@32k
A2 - Rear Delt Fly: 3x15@10
B1 - Upright Rows: 3x15/Green Bands
B2 - Close Grip Bench: 3x6@175

FRIDAY

SATURDAY

SUNDAY

1.5 hour mtn bike ride at tunnels.

RE Upper

DB Bench Press: 1x8@20, 1x5@40, 1x3@60, 1x6@75, 3x6@80
A1 - Rope Facepulls: 4x6-8@57/62
A2 - DB Shrugs: 3x15@80
DB Shoulder Press: 1x12@45
B1 - Cable Pulldowns: 1x6@70,3x6@80
B2 - Tricep Rope Extension: 4x12@57

#12

WEEK 5 at December 15, 2008

MONDAY

TUESDAY

ME Lower

Safety Squat Bar Box Squat (13’’ box): 1x8@bw, 1x5@135, 1x3@185, 1x5@225
Lunge w/Barbell: 3x12@105
Kettlebell Swings: 1x24@24k, 1x12@32k, 2x12@24k x 2

WEDNESDAY

THURSDAY

ME Upper

DE Bench Press: 2x3@135+RedBand (Close Grip), 2x3@135+RedBand (Med Grip), 2x3@135+RedBand (Wide Grip)
Barbell Pushups: 1x16@bw+25lbs chains, 1x12@bw+25lbs chains
A1 - Barbell Rows: 1x12@95, 2x12@115
A2 - Stretch Band Pull-aparts: 3x15@RedBand
B1 - Trap Bar Shrugs: 3x12@225
B2 - Barbell Curls: 2x12@75, 1x8@75

FRIDAY

SATURDAY

Stairs - 5 sets@BW, 3 sets@85lbs

SUNDAY

RE Upper

DB Incline Bench Press: 3x12@50
A1 - Machine Rows: 1x12@80, 1x10@70, 1x8@70 + 3
A2 - Rear Delt Flys: 3x12@15
L-Lateral Raise: 3x12@10
B1 - DB Shrugs: 1x15@75, 1x15@80, 1x12@85
B2 - Cable Curls: 1x10@42.5, 2x10@37

Mountain Bike 1.5 hours

#13

WEEK 6 at December 22, 2008

MONDAY

TUESDAY

ME Lower

Safety Squat Bar Box Squat (13’’ box): 1x8@bw, 1x5@135, 1x3@185, 1x5@230
Lunge w/Barbell: 3x12@110
Kettlebell Swings: 1x24@24k, 1x15@32k, 1x15@24k x 2

WEDNESDAY

ME Upper

Bench Press (Wide Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 1x7@210
Close Grip Bench: 1x16@155, 1x12@155
A1 - Barbell Rows: 2x12@120, 1x10@120, 1x8@120
A2 - Stretch Band Pull-aparts: 4x12@RedBand
B1 - Trap Bar Shrugs: 4x12@225
B2 - Barbell Curls: 1x12@75, 1x9@75, 1x8@75, 1x8@65

THURSDAY

FRIDAY

SATURDAY

Stairs - 5 sets@BW, 3 sets@85lbs

SUNDAY

RE Upper

DB Incline Bench Press: 3x20@35
A1 - Machine Rows: 2x12@70, 1x10@70,
A2 - Rear Delt Flys: 1x12@15, 2x12@20
L-Lateral Raise:
B1 - DB Shrugs: 1x15@80, 1x12@85, 1x12@90
B2 - Cable Curls: 1x12@42.5, 2x10@50

#14

WEEK 7 at December 29, 2008

MONDAY

1.5 hour Mountain Bike Ride

TUESDAY

ME Lower

1.5 Hour Mountain Bike Ride

Safety Squat Bar Box Squat (13’’ box): 1x8@bw, 1x5@65, 1x5@155, 1x3@175, 1x3@215, 1x5@235
Lunge w/Barbell: 3x12@115
Kettlebell Swings: 1x15@24k, 1x15@32k, 1x15@24k x 2

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Wide Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 1x2@205, 1x6@220
Close Grip Bench: 1x13@160, 1x9@160
A1 - Barbell Rows: 4x12@120
A2 - Stretch Band Pull-aparts: 4x15@RedBand
B1 - Trap Bar Shrugs: 4x12@225
B2 - Barbell Curls: 1x12@75, 1x10@75, 1x8@75, 1x6@75

FRIDAY

SATURDAY

SUNDAY

1.5 hour Mountain Bike Ride

RE Upper

DB Incline Bench Press: 3x12@40
A1 - Machine Rows: 1x12@70, 1x10@70, 1x8@70
A2 - Rear Delt Flys: 3x12@20
L-Lateral Raise:
B1 - DB Shrugs: 1x15@80, 1x12@85, 1x12@90
B2 - Cable Curls: 3x10@50

#15

WEEK 8 at January 5, 2009

Switching to “Huge in a Hurry” by Waterbury for 3 week cycle to change things up. Will be focusing on a strength cycle.

I need to deload chest and shoulder work this week due to continued shoulder soreness.

MONDAY

TUESDAY

Pushups
Trap Bar Deadlift: 1x8@135, 1x3@185, 1x3@225 1x3@270, 1x3@315, 1x2@335, 2x7@350, 1x6@350
Kettlebell Rows: 2x7@32k, 1x6@32k

WEDNESDAY

THURSDAY

Box Squat (13’’ box): 1x8@bw, 1x5@65, 1x5@155, 1x3@175, 1x3@215, 2x7@235, 1x6@235
Barbell Rows: 1x7@135, 1x7@145, 1x6@155

FRIDAY

1 Hour Bike Spinning Class

SATURDAY

SUNDAY

2 Hour Mountain Bike Ride

Cable Pull-downs: 1x13@70, 1x12@70, 1x10@70
Dips: 1x12@BW+25, 1x10@BW+25, 1x8@BW+25, 1x5@BW+25
Lunges: 2x12@115, 1x11@115

#16

WEEK 9 at January 12, 2009

I need to deload chest and shoulder work this week due to continued shoulder soreness.

MONDAY

TUESDAY

Pushups
Trap Bar Deadlift: 1x8@135, 1x3@185, 1x3@225 1x3@270, 1x3@315, 1x2@335, 2x7@355, 1x6@355
Kettlebell Rows: 2x7@32k+5lb chains, 1x6@32k+5lb chains

WEDNESDAY

THURSDAY

Box Squat (13’’ box): 1x8@bw, 1x5@65, 1x5@155, 1x3@175, 1x3@215, 2x7@240, 1x6@240
Barbell Rows: 1x7@135, 1x7@160, 1x6@160

FRIDAY

SATURDAY

1.5 Hours mtn hike with 85lbs weight vest

SUNDAY

2 Hour Mountain Bike Ride

Cable Pull-downs: 2x12@75, 1x11@75
Dips: 1x12@BW+25, 1x10@BW+25, 1x8@BW+25, 1x7@BW+25
Lunges: 2x12@115, 1x11@115

#17

WEEK 10 at January 19, 2009

MONDAY

TUESDAY

Bench Press (Medium Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 1x3@210, 2x7@190
Trap Bar Deadlift: 1x8@135, 1x3@185, 1x3@225 1x3@275, 1x3@320, 2x7@360, 1x6@360
Kettlebell Rows: 2x7@32k+5lb chains, 1x6@32k+5lb chains

WEDNESDAY

THURSDAY

Box Squat (13’’ box): 1x8@bw, 1x5@65, 1x5@155, 1x3@185, 1x3@225, 2x7@245, 1x6@245
Barbell Rows: 1x2@135, 1x7@165, 1x6@165

FRIDAY

SATURDAY

SUNDAY

Cable Pull-downs: 1x13@75, 1x12@75, 1x8@75, 1x2@75
Dips: 1x16@BW, 1x10@BW, 1x10@BW
Lunges: 1x13@120, 1x12@120, 1x10@120

1 Hour Mountain Bike Ride

#18

WEEK 11 at January 26, 2009

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Squat: 1x8@bw, 1x5@65, 1x5@155, 1x3@185, 1x3@225, 1x5@245
Bench Press (Medium/Wide Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 1x5@205
Barbell Rows: 1x3@135, 1x5@165

FRIDAY

SATURDAY

Machine Rows: 1x13@75, 1x12@75, 1x8@75, 1x2@75
DB Bench Press: 1x12@55, 1x12@60, 1x12@65
Side Lunge: 1x8@45, 1x8@45, 1x8@45

SUNDAY

3 Hour Mountain Bike Ride

#19

WEEK 12 at February 2, 2009

MONDAY

Trap Bar Deadlift: 1x8@135, 1x3@185, 1x3@255 1x3@315, 3x4@365, 1x3@365
Bench Press (Medium/Wide Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 3x4@205, 1x3@205
Kettlebell Rows: 3x4@32k+5lb chains, 1x3@32k+5lb chains

TUESDAY

WEDNESDAY

THURSDAY

Squat: 1x8@bw, 1x5@65, 1x5@135, 1x3@185, 1x3@225, 2x7@245, 1x6@245
Barbell Rows: 1x3@135, 2x7@170, 1x6@170
Standing Shoulder Press: 1x3@65, 2x7@90, 1x6@90

FRIDAY

SATURDAY

Cable Pull-downs: 1x13@75, 1x12@75, 1x10@75
Dumbell Incline Bench Press: 1x25@35, 1x15@35

SUNDAY

Kettlebell Swings: 1x24@24k (12 each arm), 1x24@16k+16k, 1x12@24k+24k
One Legged Romanian Deadlifts: 3x10@24K+24k

#20

WEEK 13 at February 9, 2009

MONDAY

TUESDAY

Trap Bar Deadlift: 1x8@155, 1x3@205, 1x3@245 1x3@315, 1x7@365, 2x4@370
Bench Press (Medium/Wide Grip): 1x8@45, 1x5@135, 1x3@160, 1x3@185, 3x4@210, 1x3@210
Kettlebell Rows: 3x4@32k+5lb chains, 1x3@32k+5lb chains

WEDNESDAY

THURSDAY

Squat: 1x8@bw, 1x5@65, 1x5@135, 1x3@185, 1x3@225, 2x7@250, 1x6@250
Barbell Rows: 1x3@135, 2x7@175, 1x6@175

FRIDAY

SATURDAY

SUNDAY

One Legged Romanian Deadlifts: 3x10@24K+24k
Kettlebell Swings: 1x24@24k (12 each arm), 1x24@16k+16k, 1x24@32k (12 each arm)
Cable Pull-downs: 1x13@80, 1x11@80, 1x6@80, 1x5@80
Dumbell Incline Bench Press: 2x13@45, 1x9@45